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Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to stay in motion. But getting to that point. Doing the “healthy thing” or the “hard thing” that we know will benefit us. That can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision though. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Here are 4 Tips to help you get started on your healthy habits!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.
Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

• “I’m going to eat healthy today.”
• “I’m going to have a salad for lunch.”
• “I’m going to eat a vegetable and lean protein with each meal and avoid eating sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.
As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

That’s science right? Boom!

So how do we actually apply this concept? There are a ton of ways. Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

• Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
• Set up your morning coffee and a simple breakfast so it’s ready to go.
• Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
• Pick out your gym clothes and anything else you need to start your day off as a success.
• RSVP/Sign up for the class.
• Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.
If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.
Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

If you find yourself setting a goal, formally or informally then you’re off to a great start! After all, having a goal is better than no goal. Having a goal that you write down even further increases the likelihood that you’ll achieve it.

Goals can have a downside though. One downside is that they cloud your vision to other potentially great opportunities that would benefit you. The other downside is that if you miss out on your goal you might feel like the time and effort you put into achieving that goal was a waste.

So what should you do if not set a goal? I want to challenge you to stop setting goals and start building systems!

At least that’s what Scott Adams, the creator of the popular comic strip Dilbert would argue. Scott has always made it a point to approach life with a systems manner of thinking. This approach allowed him to build valuable skills and networks that he was able to tap into later in life. One great example of this is through his blogging. Scott was able to pay the bills as a cartoonist, but started his own blog and regularly posted despite the fact that he wasn’t earning money as a blogger. Eventually his blog writing got him some regular features in the Wall Street Journal. After being recognized as a writer in the Wall Street journal he began to receive book deals and speaking offers that were far more lucrative.

Scott didn’t set out to be paid as an author or public speaker. He started by regularly showing up for his daily practice of blogging. He chose to put his efforts in developing a skill set even if he wasn’t sure how that could be used in the future. Imagine how his path might have differed if he had set a goal of becoming a speaker? It would have probably looked extremely different from the system of daily blogging.

So what are the differences between goals and systems?

Goals
Merriam-Webster defines a goal as “the end toward which effort is directed.”

Systems
A system can be defined as “an organized set of doctrines, ideas, or principles usually intended to explain the arrangement or working of a systematic whole.”

You’re probably already thinking about areas in your own life where you’ve focused on one particular goal. Maybe you achieved it or maybe you didn’t. Maybe you’re still pursuing it.

Think about how you could develop a system that improves your health through a system for eating or getting daily exercise, improving your finances, or building relationships in your work or personal life. What are daily actions you can take that will move you forward no matter what?

Lunges, split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a backseat to the more popular lower body exercises like squats and deadlifts. Let’s explore some of the benefits of lunges, common faults, and some popular variations so you never miss a lunge day again!

Lunges are a fundamental human movement pattern and take many different forms. The movement is generally defined as a split legged stance with one foot planted in front of the body and the other extended behind the body. From this position the athlete can raise or lower their body while stepping forward to the lead leg or returning to the rear leg. Lunges require leg strength, core strength, balance, and coordination. They can be performed as a bodyweight movement, under an external load, or explosively as a plyometric exercise. There are really an incredible number of ways to perform this exercise. Depending on your goals there are many ways that training lunges can be beneficial.

If you are looking to improve balance and coordination you could train lunges with a loading pattern that increased the demand for midline stability. Lunges performed with a barbell overhead or a single dumbbell or kettlebell loading one side of the body will achieve this. Due to the stabilization and core strength required to complete a lunge variation of this sort there is a huge transfer and application to sports and life. Ensure that the load demands don’t force you into a compromised position and that you have the necessary mobility to handle the movement pattern (AKA ask coach if you’re not sure)!

To develop greater strength and enhance muscle growth select lunge variations that allow for greater external loading. A reverse lunge is a popular option for this as it allows the weight to remain in the lead leg ensuring proper form and engagement of the posterior chain. Reverse lunges can be performed with dumbbells held at waist level or a barbell in the back rack position to go hard and heavy. A good rule of thumb is to keep the majority of the load in the front leg as you perform the movement. Select a load that allows for a controlled descent to the floor allowing the knee to kiss, not crash into, the ground.

To prevent injuries, increase range of motion, and correct imbalances the Bulgarian split squat or Bulgarian lunge is an excellent choice. This exercise is performed by working one lead leg at a time with the rear foot elevated on a platform 4-6 inches higher than the lead working leg. This movement optimizes the hinge position of the hips and is greater for activating the gluteus muscles. A popular loading pattern for this lunge is with dumbbells held in suitcase fashion. Make sure to select the appropriate box height to elevate the rear leg to prevent the spine from hyperextending at the end range of motion. Take care to stabilize the lead leg and focus on balance to reap the benefits of this killer lunge variation.

If you want to learn more about the best training movements be sure to discuss your goals with one of our coaches!

Not every “fit” person follows a diet.

Not every person who struggles with their body composition lacks self control.

Finding the right foods, ratios, and quantities to optimize the way you look and feel is an ever evolving process. Your body is in a constant state of change. Cells are dying and regenerating. The body we live in today is a result of many past choices. How we look and feel will be influenced by our food choices, age, gender, hormones, activities, sleep, and stress. There’s no one right answer.

There are however some areas we can focus on in our journey to looking and feeling great. Here are the top 3 hacks for healthy eating!

1. Pick your fats
2. Eat more vegetables
3. Protein is the foundation of every meal

1. Pick your fats
Fats stick with you. Not just figuratively, they actually make up the cell wall in every cell in your body. This affects the way cells communicate with one another as well as your body’s inflammatory response. That’s why the types and the quality of fats you choose to eat is such an important factor.

Fat Types
Polyunsaturated fats and monounsaturated fats can help provide your body with a sustainable energy source, decrease inflammation, and improve mental performance. These types of fats are found in foods such as salmon, vegetable oils, nuts and seeds.

Saturated fats should be consumed sparingly. They are not all bad but high consumption of saturated fat may be linked to increased risk of heart disease.

Fat Quality
Each meal should include a healthy fat option that supports your goals. Fat quality in animal products can vary greatly depending on the conditions the animal was raised in and what they were. You are eating what the animal ate! Focus on humanely raised animal products, grass finished, and wild fish versus farm raised.

Fat amounts
Working with an experienced nutritionist is a great way to calculate your fat needs for the day. This can vary based on your body type, genetics, and goals. Try to avoid high fat meals before or after exercise to avoid any digestive issues around training.

2. Eat more vegetables
Seems like a no-brainer but when you think about your meals over the past few days how many of those contained a full serving of veggies?

Vegetables are a great source of fiber, essential nutrients, and prebiotics to support gut health. They are also always going to be your best alternative when it comes to snacking. Most of us are not going to do any sort of damage by stuffing our face with broccoli and carrots!

3. Protein is the foundation of every meal

Humans need protein. There’s no way around it. The amino acids that make up proteins (plant or animal) are the building blocks for our muscles. Without sufficient protein in the diet our bodies will start breaking down muscle, diverting amino acids to perform other critical functions in the body.

So how much do you need? This again will vary a ton based on your goals, body composition, and genetics. Once you have your protein goal determined for the day. Set a protein goal for each meal by dividing that total daily amount by the number of meals you generally eat. Don’t forget to factor in your post workout shake!

For example, if you are shooting to consume 150 grams of protein per day and typically eat 5 times a day you would aim for about 30 grams of protein at each meal. Once you figure out your numbers it becomes easy to know what foods support that quantity of protein.

There you have it, the top 3 hacks for healthy eating! If you’re trying to clean up your nutrition and fitness regiment let us know how we can best help!

Depending on your sport you may or may not have dedicated time to your running technique. Even if your goals are focused on lifting heavy, knowing the proper way to run is beneficial and can be incorporated into any training routine. Adjusting the volumes and time domains around running is up to you and your coach but learning this skill is essential.

As humans our bodies have developed both the anatomy and energy systems to make us highly capable runners. It can be a great way to break up your training, provides you a chance to get into nature, and can be a great form of meditation.

“Most people run a race to see who is fastest. I run a race to see who has the most guts.” – Steve Prefontaine

Running and Genetics
In the early evolution of humans we developed several characteristics that lead us to be exceptional long distance runners. The muscles of the legs and glutes grew stronger, our feet got bigger, our ability to cool down via sweating improved, and our brains improved at maintaining homeostasis during rigorous endurance activities. This allowed us to become “persistence hunters,” tracking animals for long distances until they were too worn out to put up a fight.

Recreational Running
Fast forward to today. Long distance running and other feats of endurance are primarily recreational as we rarely need to hunt in order to eat. Running now optional, it has become a skill that some use and others lose. Running however, is part of what makes us human. It can only be assumed that having evolved and adapted as runners to optimize our physical health, running would play an important role.

Mental Health Benefits
Not only does running keep our body healthy but it also stimulates brain growth and function as well. Findings at the University of Liverpool found that “Aerobic exercise increases anterior hippocampus size. This expansion is linked to the improvement of memory, which reflects the improvement of learning as a function of running activity in animal studies.” Aerobic activity like running actually helps our brain improve function. Not only that but it can be a great way to sort out thoughts and clear your head when you’re feeling stressed or overwhelmed. Plus the release of endorphins provides an instant mood boost!

If you care about squatting, nutrition, and mobility but can’t remember the last time you ran more than a mile it might be time to lace up. If you have questions or you are not sure where to start, talk to one of our trainers that can teach you the proper mechanics for running, sprinting, and other essential skills.

6 months ago the thought of a worldwide quarantine would have seemed laughable.

No travel, dining out, or social interaction…it’s an interesting thought, but that will NEVER happen. There’s just no way.

And then it did.

And maybe you responded well. You took advantage of the free time. You took on home projects you’ve been talking about doing forever. Maybe you actually started to read more books, learned to cook, or actually called your relatives.

Or maybe you struggled. Isolation got the best of you. You fell off the wagon. Working from home became the bulk of your day. Maybe your health and fitness took a hit.

The question is…what are you going to do about it?

You have a tremendous opportunity in front of you. The world is opening back up and you have a chance to become the person you want to be. You know, the cool stylish YOU that always knows what to say, has it all together, and looks dayyumn good naked.

“If it scares you, it might be a good thing to try.” -Seth Godin

This is an opportunity, because the world is different than the one that was locked up months ago. Whether you were successful or struggling before COVID hit the globe doesn’t really matter. A lot of successful people fell off their high horse. A lot of new companies have grown and thrived. There are new opportunities emerging everyday. They might not look like the plans you had before this began. Your New Year’s resolutions or goals from January may have to be tossed out the window.

“When I let go of what I am, I become what I might be.” -Lao Tzu

This may be the single best chance to reinvent yourself that shows up in your lifetime. It’s time to start doing all the things you have been dreaming about doing.

Now you have the chance to step into the life you’ve always wanted. If any part of you values your health and wants to feel energy and confidence then a weekly training regimen and successful strategy for eating, sleeping, and managing stress are essential.

You might have some ideas of what to do. Maybe you have tried diets in the past or dropped into exercise classes that you enjoyed or had a routine that you stuck with for a few months. The point is if you are not doing it right now then it’s time to look in the mirror.

Address what you see and decide if you’re happy with what you see?

Compassion and self-love is important. So is self-care and wanting better for yourself. It’s okay to not be happy where you are at. You have an opportunity in front of you to change. To grow. To become a version of yourself that you love and is the best person to provide for your family, help your friends, and be a leader in your career.

You know what you should do. Now put the building blocks of success in place. Commit to the outcomes you want. Create an environment that facilitates you achieving your goals.

“On one level, wisdom is nothing more profound than an ability to follow one’s own advice.” – Sam Harris

Will it be easy? Nope. The struggle is guaranteed, but the success is not. But if you are willing to keep showing up. To put in the work. To go through the motions even when you don’t want to. Then you might not even recognize the person you become by the end of this extraordinary year.

“Success isn’t owned. It’s leased, and rent is due every day.” – J. J. Watt

If you have questions about how to begin a life changing routine then we want to know. Our team is here to help and answer the questions you have about fitness, nutrition, and what steps to take to become strong and healthy.

Under a Stay at Home order, a lot changes in your normal everyday activity. You aren’t doing your two-a-day workouts, maybe your parks are closed so you’re not running around enjoying the weather, or maybe your pick-up basketball games have come to a halt. The point is that we’ve all become a little less active than we’d like if we’re forced to forgo all of our normal activities. 

“Everyone thinks of changing the world, but no one thinks of changing himself..”
-Leo Tolstoy

If your activity has gone way down in the past few months, you may be experiencing unwanted body composition changes. So let’s tackle the best things you can do if you’ve adopted a mostly sedentary lifestyle with a little too much “Netflix and Chill”.

Here are the top 3 nutrition tips when you’re stuck at home:

1. Replace processed carbs with veggies.
2. Eat smaller portions.
3. Keep a food journal.

 

1.Replace Refined or Processed Carbohydrate Sources With Veggies (Preferably Green)

This is an easy one to start doing today. If you normally have cereal for breakfast, think about how you can swap out these refined carbs for a vegetable. Maybe have an egg omelet with spinach instead? Or a smoothie with a scoop of added greens. For Lunch, try replacing the bread of your sandwich with a salad. For Dinner, maybe some steamed veggies with some protein and healthy fats? The point of this is to replace your normal carb sources with vegetable sources because when you’re sedentary more often, you need to keep your fiber and nutrient content of your diet high. 

You are also burning much less energy, and high energy carbohydrates like rice, bread, and cereal will most likely get stored rather than used during this time. Many folks out there count macros, but understand that different sources of carbohydrates do get stored differently in the body. If you’re counting macros, be especially aware of where you’re getting your carbohydrates from when your activity level decreases.

2. Smaller Portions

If you’re eating the exact same portions you were eating before getting quarantined, chances are you’re consuming a bit too much for your energy needs. In addition to switching out your carbohydrate sources for nutrient dense veggies (that will up your immune system by the way) you’ll most likely need to eat a little less per meal. Here’s what your new quarantine plate should look like on a normal dinner plate: Fill your plate with about 70% veggies, 20% protein, and 10% fat. 

3. Keep A Food Journal

Sometimes when we’re home, we tend to snack unnecessarily. By keeping a food journal of everything you eat, you’ll be way more aware of any extra calories you are consuming throughout the day. One of the biggest benefits of keeping a food journal is that it makes you more mindful and in touch with your hunger cues so you don’t eat based on boredom. Getting in touch with the feelings you have when you are eating is a great way to raise awareness and help you improve decision making.

“What is necessary to change a person is to change his awareness of himself.”
-Abraham Maslow

Having trouble keeping your nutrition on track right now? We want to talk to you and help you get a plan in place to feel on track and in control!

No doubt that in the past few months your workout routine has changed. Depending on the space available in your home and what equipment you have access to that change may have been drastic. If you really enjoy lifting heavy and make that the focus of your training then you may be getting frustrated. 

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

Right now you have an awesome opportunity to deload your body, rehab nagging injuries, and bulletproof your body to come back to training ready to rock. There is a lot you can do at home right now that will strengthen your joints, build up core strength, and address imbalances and weaknesses that may have been holding you back.

So check out the top 5 Bodyweight Exercises that will make you better at everything and show up to the gym ready to crush it!

• Candlestick
• Hollow Body Wall Walk Ups
• Pullups
• Pistol Squats
• Glute Bridges

1.Candlestick

Roll out the yoga mat or head out into the backyard. The candlestick is a fun exercise that has tremendous benefits. If you are about functional training this is perhaps the best demonstration of real world functional movement. In fact, the ability to move one’s own body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. Try filming yourself as you do these to refine your positions and maintain a global shape from head to toe.

Check out a great video on the candlestick here: https://www.youtube.com/watch?v=WXoNNx-uOtU

2. Hollow Body Wall Walk Ups

Walk walks for short. Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking!

Pro Tip* Do not perform these on the bathroom door while someone else is in there! 😉

https://www.youtube.com/watch?v=JmbZyKmJwbo

3. Pull Ups

Pull Ups can’t be beat when it comes to upper body strength training. Build up your lat’s, arms, and core strength by adding these in daily. Pull Ups respond well to training frequency so try to do more small sets throughout the day to build up your neuromuscular efficiency. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

Most of us have picked up a basic pullup bar that can hang from a door frame but even if you missed the boat or don’t have the space we have you covered. Check out this video for pullup variations that don’t require a bar! 

https://www.youtube.com/watch?time_continue=299&v=vGAK2-_kn1U&feature=emb_logo

4. Pistol Squats

Pistol squats are a great way to maintain leg strength without any external load. They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats. 

Below is a great progression you can use to warm up and train this beneficial movement!

https://www.youtube.com/watch?v=6WFpjKRP_HI

5. Glute Bridge

The movement we all know and love and probably don’t do often enough. If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start.

https://www.youtube.com/watch?v=tl6xvm4-Qk0

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
-Vince Lombardi

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with (virtually of course)!

Since about 7000 B.C., alcohol has been a staple for gatherings in many cultures. You may have heard that wine can actually be a healthy beverage for your heart, or that a hot toddy when you’re sick makes you get better quickly. Are these claims true? Like most answers: yes and no. It depends on a myriad of things like your genetics and the way your body processes alcohol, additives and the quality of the booze you’re consuming.

So where does this fit into your life? If you’ve ever wondered if you should avoid it all together, or can have a glass or two of your favorite red or microbrew, this article is for you.

Let’s talk about the science of alcohol. What’s in it that gives us that fuzzy feeling? The answer: ethanol. This substance absorbs into our bloodstream and causes a “depressing effect” on the systems in our bodies.Our reaction times slows, stress and anxiety are reduced, and the body altogether slows down.

Weightlifting and exercise in general generate metabolic waste for the body to process. The liver is instrumental in clearing these waste byproducts from the body. If you are working hard in your training you may be putting a hefty load of work on your liver. Make sure that if you are exercising and enjoy a few drinks you are getting ample rest and recovery to keep your body in balance.

There is also the additional calories to consider when it comes to alcohol. If you are trying to lose fat then there is most likely no room in your diet for excess calories. You want your primary calories to come from lean protein, fibrous vegetables, and heart healthy fats. Replacing some of those calories with alcohol put you at risk for nutrient deficiencies. Not only that, but after a few drinks you may become tempted to reach for foods that don’t support your body compositional goals.

Consuming alcohol doesn’t make you unhealthy or a bad person. Just like anything else you consume, it should have can have a place if you are responsible and keep it in balance with your health and wellness goals.

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

• “I have a hard time sticking to a routine”
• “I’m just too busy to exercise”
• “I get bored with going to the gym, it always feels like work”
• “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!